Alright, i’m going to give myself the next 12 weeks to focus on increasing my strength in the big lifts. I have never really focused on them before and I would like to bring my lifts up to where they should be.
I’m bigger than normal but I don’t think my strength is equal to my size. If that makes any sense. I’m 6’1" and 225 and I don’t think i’m big at all. I’m just saying that I feel like I should be stronger at my size than what I am.
Some background on me. I play volleyball year round and it has taken it’s toll on my shoulders. I haven’t been able to bench heavy in years because of rotator cuff problems. But after reading an article by Eric Cressey, i’ve changed my form and am now benching pain free. It’s amazing. However i’m still weak on bench and could maybe bench 225 for one rep if I had to. I never max out so I really have no idea what my top end would be. I have been doing 175 x 5. That’s as low as I go with reps right now.
I’ve been squatting ATG and am in love with it. And when I say ATG I mean my hamstrings are touching my calves. Or at least that’s how low i’m trying to go. I’m keeping the weight light to focus on form and flexibility. Usually staying around 155 x 10, which is pathetic.
I’ve also just started deadlifting and absolutely love it! I’d like to focus on this lift more and see what happens. I’ve just been using 135 to focus on form and keeping the reps higher. 10 - 12 rep sets.
I guess my question is would these be reasonable goals to shoot for in 12 weeks. I don’t want to set unrealistic numbers. And these would all be 1RM.
Bench - 250
Squat - 350
DL - 300, 400 I have no idea.
Also, i’ve read a lot about using a belt and not using a belt. But if i’m going to be shooting for these numbers would I need to use a belt? Not at the beginning obviously but as I get closer to my goals.